Hockeyperformance
14U / SPRING / SPEED & STRENGTH / OFF-ICE TRAINING PROGRAM
Best Value

PAY IN FULL

SPRING - SPEED / STRENGTH
Save 10% vs. monthly payment option

Program Length
12 WEEKS

Days of Week
2 DAYS/WK (M/W)

Dates of Availability
02/15 – 03/21

$135
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MONTHLY

SPRING - SPEED / STRENGTH

Program Length
12 WEEKS

Days of Week
2 DAYS/WK (M/W)

Dates of Availability
02/15 – 03/21

$49.50 / Month
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FEATURES / BENEFITS

EXERCISE LIBRARY

  • Over 660 videos categorized based upon training emphasis and available with full descriptions should you have any questions.

DEMONSTRATION VIDEOS

  • Additional Training Videos are also available discussing, in detail, specific training protocols or tips to help improve your overall training experience.

ATHLETE RESOURCE FOLDER

  • We have a resource folder for all clients with links to videos, articles, training charts, product discounts, and member services, all information not directly found within your training program.

TEAMBUILDR GROUP CHAT

  • This feature allows you to chat and ask questions with other athletes utilizing the same program while you train.

DELIVERED THROUGH TEAMBUILDR

  • Online Strength and Conditioning Software utilized by some of the best Performance Coaches throughout the world.

PERFORMANCE PRODUCT DISCOUNTS

  • HOCKEYPERFORMANCE has developed numerous long-standing relationships with a variety of fitness related companies providing, we feel, are the best performance training products on the market. Through our trust and reputation, our partners have provided product discounts to us, which we intern can pass on to you. Look for 5% up to 20% product discounts in your TEAMBUILDR Resource Folder. Be sure to take advantage of these exclusive offers when they are made available.

 

Program Breakdown

  • Soft Tissue Management can enhance athletic performance by helping promote faster muscle recovery, and help prevent future injuries. By targeting muscles, tendons, ligaments, and fascia, Soft Tissue Therapy can improve range of motion, reduce pain, and optimize muscle function.
  • Our Foam Rolling Routine is hockey specific and is provided before every strength workout.  Additional benefit may be found through implementation prior to, or after, practice sessions or games.
  • The Active Isolated Stretching (AIS) method of muscle lengthening and fascial release is an Athletic Stretching Technique that provides effective, dynamic, and facilitated stretching of major muscle groups. 
  • This form of dynamic stretching can also help activate your central nervous system and muscles, improve your joint range of motion and help improve both balance and control.
  • Our Hockey Specific Stretching Routine is provided before every strength workout.  
  • The ability to generate power up and down your body’s kinetic chain is a critical training component related to athletic performance.
  • Rotational Power is also a specific demand required for numerous rotary sports including Hockey.
  • Medicine Ball Tosses are a simple but effect method to train Rotational Power
  • Our MB Rotational Toss Program is broken down into 5 categories, and further into 10 subcategories, incorporating 45 separate exercises. Each MB Toss has a Primary Focus and is broken down into 10 separate coaching points: Stance, Hand Placement, Head Position, Spine Angle, Eye Alignment, Load Phase, Drive Phase, Shoulder Turn (Take Away, Toss, Release), Finish, and Effort.
  • Neural Activation exercises are movements designed to “wake up” the central nervous system (CNS) by specifically targeting muscle activation, essentially improving the connection between the brain and muscles.
  • Our First-Step Quickness exercises are multi-planar; linear, diagonal, lateral (crossover or open-hip) starts, and are trained to equally differentiate right of left foot emphasis.
  • Extensive attention is placed on proper foot placement regarding deceleration and load mechanics prior to force application in a desired direction
  • Reactionary training is also incorporated to help further prepare for game-like situations.
  • Plyometrics is a common training discipline which involves a series of quick, powerful movements that use the stretch-shortening cycle (SSC) of muscles to increase power and improve athletic performance. 
  • Training Plyometrics will significantly decrease the time it takes your muscles to produce force, increase the magnitude of the force produced, decrease the inhibition or resistance of the muscles being used and those that oppose the movement, and improve the ability of the elastic components to store and utilize kinetic energy. 
  • We train in various planes: Vertical, Lateral, Linear, Diagonal, and Rotational. Each directional plane is then categorized into Jumps: which are performed with two legs. Hops are performed on the same leg. Bounds are performed from one leg to the other. Snap Downs and Depth Drops: which specifically address the deceleration component. 
  • We will also use a variety of tools including Soft Jump Boxes, Hurdles, Ladders, Med Balls, and Weight Vests. All used to slightly change the variable to elicit a specific response. 
  • Hockey specific by nature, all our plyometric program progressions are age-specific ensuring a safe and effective training protocol.
  • Age Specific:
    • Now is the age to introduce Basic Loading Patterns for young athletes
    • Isometric Holds are also introduced to continue to enhance and control joint stability and posture
    • Assigned Volume (sets, reps, tempo) will increase week to week within the program.
    • Intensity (external load for each exercise) typically is maintained.
    • Volume based training will allow proficiency of movement and development of proper joint stability.
  • The goal of a properly designed strength program is twofold. A stronger athlete is a better athlete, and a stronger athlete is a healthier athlete. The ability of an athlete to improve performance and decrease the chance of injury is extremely important in their success. 
  • There are three main stages we implement into our annual plan, Rejuvenation, Developmental, and Competitive. Within these three stages, specific programs are developed based on the time periods determined during a 52 week training plan. Each stage and subsequent program have goals and objectives that are established to enhance the athlete’s performance for the most important competition portion of their schedule.
  • Our training system is based on a age-specific Long-Term Developmental Model. Every day, week, month or year builds off previous programs and continues to build a progressive foundation based on requirements established for each age group and their Athletic Maturity. The sooner you start to apply the time and effort required, the longer you stay with our program, the more success you will have. 
  • The methodology of our program is a combination of training principles that we have utilized at professional, collegiate, high school and middle school levels. We have been fortunate to receive positive feedback from those individuals who have implemented our system. We refer to this type of training as Athletic Based Strength Training and our training model utilizes the Tier System. 
  • Rep schemes, load parameters, levels if speed and intensity, rest intervals, volume and work capacity is all age specific. We do all the thinking and planning utilizing 35 yrs of experience and having trained some of the best players in the world at every age group. You just have to do the work.
  • Our Athletic Based Strength Training Program is built around complex movement patterns, multiple joint actions, which address functional strength and have a free weight dominated approach. Maximal Concentric Acceleration is the key. We train movements not body parts. We train explosive exercises through multiple planes and angles. We train with whole body sessions not split systems. And our tempo is quick, helping to build an increased work capacity through anaerobic conditioning.
  • We structure a weekly rotation of movement categories with a carefully orchestrated designation of Total, Upper or Lower Body movement patterns. Each day we rotate three main methods of training for strength and prioritize each movement pattern on separate days.  The Repetition Method is most utilized with this age group. This system is designed to focus efforts on increasing muscular strength at the weakest point of the strength curve, helping to build density and additional muscle mass utilizing the time under tension principle through high volume of reps per set. This is an excellent and safe way to teach beginners proper form while developing synergistic joint strength and stability
  • Nutritional resources are available for quick reference in your Client Resource Folder
  • We also have a full-time nutritionist available to assist further should you have specific questions about your nutritional needs

PROGRAM SPECIFICS

  • This Program runs 12 wks. Starting the first week in March through the month of May
  • Each program includes 2 sessions per week, (Monday/Wednesday) with the Speed Training session taking approximately 30 min. before practice and the Strength Training session taking approximately 60 min to complete after practice. You may also perform both training sessions on the same day if necessary, with the Speed session performed before Strength session.
  • Access to a 100 yd Athletic Field
  • Assorted Elastic Mini Bands
  • Long Mini Resistance Band
  • Foam Roller
  • 3-6lb Medicine Ball
  • Agility Cones
  • x5 6” Mini Hurdles
  • Foot Quickness Ladder
  • Slide Board or Pair of ValSlides
  • Soft Plyo Boxes or Bench
  • TRX (Suspension Handles)
  • Light Dumbbells and Kettlebells
  • Utility Bench
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